13.1 Training Plan

Updated: Apr 2, 2019

IF YOU CAN RUN A 5k…

YOU CAN FINISH THE BIK ELK ½ MARATHON!

16-week Beginner ½ MARATHON Training Plan

**This is just a SAMPLE plan that should gradually help a relatively fit runner increase their capacity to run longer in the mountains. Never run through pain-- And some people should consult their physician before modifying/increasing their workouts! The best runners are FLEXIBLE and modify their plans to fit their schedule and how they are feeling-- I recommend that most runners take a break from running every other day… Or after 2 days of running… Or maybe after 3 days! Feel free to switch your workouts around to suit your needs (ie, do your long run on Wednesday if that works best for you). GOOD LUCK!

MONDAYS: EASY RUNS. This is a day to start your week off right… Go out and do a few miles to shake out your legs! These should be runs that are ‘conversational’, ie, in which you could speak in short sentences while running

TUESDAYS: X-TRAIN. This is a day to REALLY work your body, while NOT enduring the pounding that comes with running! Examples: Weight-lifting of any kind, biking, swimming, or hiking. Since you are training for a ‘mountain’ half-marathon (in which you are likely to walk at least a portion of the race), the more HIKING/WALKING you can do in training, the better!

WEDNESDAYS: HARD RUNS. Although they are only about 4 miles, these days are meant to push your legs and your lungs a bit more than an ‘easy day’. To begin these runs, start with an easy 1.5 mile jog. Do a few light, dynamic stretches (leg swings, zombie walks, lunges, etc). Then follow the instructions for the ‘hard part’ of the workout (described in the boxes above). After completing the hard part, jog 1-1.5 miles (try to have your total mileage of the day be about 4 miles if possible).

THURSDAYS: Easy Runs. These miles should be SLOOOOW and very short! Just enough of a run to move some blood through your legs!

FRIDAYS: X-TRAIN. This is a day to REALLY work your body, while NOT enduring the pounding that comes with running! Examples: Weight-lifting of any kind, biking, swimming, or hiking. Since you are training for a ‘mountain’ half-marathon (in which you are likely to walk at least a portion of the race), the more HIKING/WALKING you can do in training, the better!

SATURDAYS: LONG RUNS. Get out there and run some miles! Get on TRAILS as much as possible. Many trail runners like to go by TIME rather than distance (since running a mile up the side of a mountain is much slower than running around your neighborhood… Unless you live on the side of a mountain!

SUNDAYS: REST DAYS. No matter how talented you are, its probably best to take at least 1 rest day a week to let your body heal from the demands of training!

HARD WORKOUT DESCRIPTIONS

800m repeats: Teach your body to run faster… And make your easy runs seem effortless! This workout is best completed on a 400 meter track, although it could also be completed anywhere where you can run a measured half mile. After a warm-up, run 800m at a faster-than-5k race pace, ie, a pace you could likely maintain for 1 mile but not much more (the distance equals half a mile or two laps on a track). Rest for 3-5 minutes, then repeat. Cool down after all your repetitions are complete (you might complete 2-6 repetitions)

1600m Interval: A good test of your current fitness. Best completed on a track for accurate measurement, although it can be done on any measured course. After a warm-up, run 1 mile as hard as you can. Your finish time is a valuable tool to guide your training and help you plan paces for races, easy runs, etc. Use a simple VO2 calculator or the pacewheel (found at www.pacewheel.com) to help guide your training!

UPHILLS AND DOWNHILLS: Train your body to go FAST uphill, and to endure the POUNDING that accompanies downhill running. Not everybody has the same access to hills, so there are a few options for these workouts. Some include treadmills that can incline and decline. Other options include stadium stairs or simply tying a rope around a tire and dragging it. Find a park with a small hill you can repeat on or use a stairwell in an office building. Get creative!

Last of all, don’t give up!

Oh… and don’t forget to signup here for the Big Elk ½ Marathon before registration closes!